I am growing Kale this summer in my garden.
"There's a reason why sweet, earthy kale is the most popular of the
greens these days: it's delicious, versatile, and incredibly
nutritious. Kale contains
beta-carotene and the antioxidants lutein and zeaxanthin—which are
associated with eye health—as
well as potassium, vitamin A,
vitamin C, fiber, iron, and calcium. Plus, you get 2 grams of protein in
a serving. Consider
using kale as a stand-in for
spinach in dishes..." (Cooking Light)
Ingredients
-
2
center-cut bacon slices
-
1 cup
chopped carrot
-
1/2 cup
chopped onion
-
2
garlic cloves, minced
-
1 teaspoon
paprika
-
1/4 teaspoon
kosher salt
-
1/2 teaspoon
ground cumin
-
1/2 teaspoon
crushed red pepper
-
2 1/2 cups
fat-free, lower-sodium chicken broth
-
1 cup
water
-
2
(15-ounce) cans organic chickpeas (garbanzo beans), rinsed and drained
-
4 cups
chopped fresh kale
-
1/2 cup
plain 2% reduced-fat Greek yogurt
-
4
lemon wedges (optional)
Preparation
- 1. Cook bacon in a Dutch oven over medium heat until crisp.
Remove bacon from pan using a slotted spoon, and crumble. Add 1 cup
carrot and chopped onion to drippings in pan, and cook for 4 minutes,
stirring occasionally. Add garlic, and cook for 1 minute, stirring
constantly. Add paprika, 1/4 teaspoon salt, cumin, and red pepper; cook
for 30 seconds, stirring constantly. Stir in chicken broth, 1 cup water,
and beans; bring to a boil. Reduce heat, and simmer for 20 minutes,
stirring occasionally.
- 2. Add 4 cups kale to bean mixture. Cover and simmer for 10 minutes
or until kale is tender, stirring occasionally. Ladle about 1 1/4 cups
bean mixture into each of 4 bowls, and top each serving with 2
tablespoons yogurt. Sprinkle with bacon, and serve with lemon wedges, if
desired.
- Wine Match: An inexpensive selection, the 2008 Turning Leaf Cabernet
Sauvignon (California, $8) has black cherries, oak, and a nice, smooth
taste to counterbalance the meaty bacon and beans and earthy greens in
this hearty dish. --Gretchen Roberts